Continuous glucose monitors (CGMs), once reserved almost exclusively for those managing diabetes, are now showing up on endurance athletes, women navigating fertility challenges, and even longevity seekers curious about how their glucose levels might affect their health. So, why all the buzz?
Blood sugar monitoring offers a real-time snapshot of how your body is functioning, providing insights into how your diet, exercise, sleep, and stress levels impact your health, all with a key focus on insulin. “Insulin resistance, when your body doesn’t respond well to the hormone insulin, is the precursor to nearly every chronic disease out there, from diabetes and heart disease to PCOS and even cognitive decline,” says certified health coach Nettie Novelli, C.H.C, a Metabolic Balance® Practitioner and founder of Wellionaire Living. “While stable glucose levels mean your insulin is working efficiently, blood sugar spikes and crashes could signal insulin resistance, a silent issue that often develops years before symptoms arise.”
Continuous glucose monitoring (which involves wearing a sugar-tracking device 24/7), in particular, allows you to identify patterns in real-time, allowing you to make small, personalized changes with big impacts, explains Novelli. (Don’t worry, we’ll dig more into blood sugar tracking methods later.)
In general, though, blood sugar tracking also underscores that health isn’t one-size-fits-all. In other words, a diet that works wonders for one person might cause issues for another. “At its core, blood sugar monitoring is about taking control of your metabolic health,” Novelli says. “It’s a proactive way to catch imbalances early, prevent chronic conditions, and optimize everything from mood to longevity.”
- ABOUT OUR EXPERTS: Nettie Novelli, C.H.C, is a certified health coach, Metabolic Balance® Practitioner, and founder of Wellionaire Living. Jenna Volpe, R.D.N., L.D., C.L.T., is a functional dietitian and clinical herbalist. Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., is a naturopath and director of Arizona Natural Medicine.
Who Should Monitor Blood Sugar?
There are many folks out there who could benefit from monitoring blood sugar levels. Here are six groups who might want to give it a try.
1. Biohackers and longevity seekers
For biohackers, who craft their diet and lifestyle around health optimization, blood sugar monitoring can be a game-changer because it takes much of the guesswork out of what’s actually happening inside their bodies. It’s no wonder these folks are at the forefront of the blood sugar monitoring trend!
“Biohackers love blood sugar monitoring because it provides real-time data to optimize energy, mood, and long-term health,” Novelli says. “The ability to track glucose levels throughout the day gives them unparalleled insight into how their body responds to specific foods, fasting, and exercise—information from which they can make precise adjustments to their diet and habits to enhance performance and well-being.” That smoothie packed with fruit? Turns out it sends your glucose soaring. A simple post-meal walk? It could stabilize your levels and even improve energy with surprising efficacy.
Read More: The Best Foods And Supplements For Longevity
For longevity seekers, tracking blood sugar isn’t just about improving their day-to-day; it’s also a smart way to stay ahead of potential health issues. “Blood sugar trends can act as an early indicator of insulin resistance,” notes Novelli. This often-overlooked condition is linked to chronic diseases like diabetes, heart disease, and even Alzheimer’s. By spotting these patterns early, people can make simple changes to boost metabolic function, lower the risk of age-related diseases, and stay healthier for longer, Novelli adds.
2. Women with Reproductive Health concerns
Blood sugar monitoring can be incredibly helpful for women navigating fertility issues or conditions such as polycystic ovary syndrome (PCOS), a condition in which the body needs higher-than-normal levels of insulin to keep blood sugar stable, explains functional dietitian and clinical herbalist, Jenna Volpe, R.D.N., L.D., C.L.T. “Using a blood sugar monitor can help individuals with PCOS gain insight into the glycemic load of their meals, or how quickly certain foods raise blood sugar levels.”
Interestingly, one study on women with PCOS who had normal glucose tolerance used CGMs to unveil that these women experienced unusual blood sugar spikes after eating (called postprandial glycemic excursions). In other words, even though their glucose levels seemed otherwise fine, these women experienced underlying fluctuations that traditional testing might miss. “With this kind of knowledge, women with PCOS can make smarter food choices, favoring low-glycemic options that keep both blood sugar and fasting insulin levels in check,” Volpe adds.
Given that the hormonal impacts of blood sugar dysregulation can impact women’s fertility by hampering egg maturation and interfering with ovulation, supporting a healthy balance can have a profound impact on reproductive health.
3. People with metabolic syndrome
Metabolic syndrome is a condition in which obesity is combined with other health issues like high cholesterol and high blood pressure. One of its biggest risks is that it often leads to persistently high fasting insulin levels, which can significantly increase the chances of developing prediabetes or type 2 diabetes. “If fasting insulin levels stay elevated for too long—and carbohydrates are consumed in amounts the body can’t properly handle—it can have serious long-term effects on metabolic health,” says Volpe.
Read More: 7 Ways To Make Your Carb Consumption More Blood Sugar-Friendly
One proactive way to address these risks is through blood sugar monitoring. By tracking how day-to-day food choices affect blood sugar levels, people with metabolic syndrome can gain valuable insight into their body’s response to different meals and snacks, which can help them make smarter dietary choices, like reducing refined carbs or pairing carbohydrates with protein and fiber to minimize blood sugar spikes, Volpe notes.
The clear data blood sugar tracking provides can also be a powerful motivator for change. “Seeing how specific foods or habits directly impact blood sugar levels encourages individuals to adjust their meals and lifestyle in real-time, supporting healthier fasting insulin levels and overall metabolic health,” adds Volpe.
4. Endurance athletes
For athletes, maintaining steady energy levels is key to maximizing performance and recovery—and blood sugar monitoring can certainly support this. You see, spikes and drops in glucose can leave athletes feeling sluggish during training or struggling to push through long races, according to naturopath Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine.
“Athletes can use blood sugar monitoring to optimize their fuel by tracking how their body responds to certain foods before, during, and after exercise,” says Lane. “This gives them the know-how to fine-tune their meals and snacks to keep energy levels steady and avoid dreaded mid-workout crashes.” For example, athletes might find that a particular pre-workout snack keeps glucose levels stable more effectively.
This personalized approach also helps athletes understand their body’s unique needs. “Some may find that a quick carb source during endurance workouts prevents fatigue, while others might perform better with slow-digesting options,” adds Lane. “Knowing their personal glucose trends can help them perform better and recover faster.”
5. People with abnormal Blood Sugar test results
People who’ve had abnormal blood sugar test results—think elevated fasting glucose or A1C—benefit greatly from blood sugar monitoring, according to Novelli. “These results often signal the early stages of insulin resistance or prediabetes, which, if left unchecked, can progress to full-blown diabetes,” she says. “Blood sugar tracking helps these folks make lifestyle changes, like modifying diet and increasing physical activity, that can reverse these trends.”
Read More: 12 Things To Do If Your Blood Sugar Tests Come Back Abnormal
Early intervention is key here—and tracking blood sugar can help assure people that their lifestyle-related efforts are paying off over time, Novelli notes.
6. People with (and at risk for) chronic conditions
If you have a family history of diabetes, heart disease, or other chronic conditions, you too can benefit from blood sugar tracking. “These individuals are often unaware of their risk until symptoms appear, but monitoring can reveal early signs of metabolic dysfunction,” says Novelli. “This data provides a proactive way to prevent long-term health issues through diet, exercise, and stress management.”
The good news is that even if you already have a chronic health condition, blood sugar tracking can help you manage and potentially even reverse your condition, according to Novelli. “A CGM offers the most detailed feedback, but even periodic finger-prick tests can help identify trends and encourage preventative lifestyle changes,” she suggests.
How to get started with blood sugar monitoring
If you’re considering tracking your blood sugar, you’ll be glad to know that it’s easier than you might think. The first step is choosing the right device for your needs: a traditional finger-prick meter or a continuous glucose monitor (CGM).
Finger-prick meters are affordable, straightforward, and perfect for occasional checks, but if you’re looking for more detailed insights, a CGM might be the way to go, according to Lane. “CGMs provide real-time data 24/7, showing exactly how your blood sugar responds to food, exercise, and stress throughout the day,” she says. “While they typically require a prescription, some companies now offer them without one, making them accessible for anyone interested in taking a proactive approach to their health.”
Once you have your device, it’s time to start tracking. Lane recommends beginning by checking your levels at key moments: first thing in the morning, before meals, one to two hours after eating, and after exercise. “Over time, you’ll start to notice patterns, like which foods cause spikes or if certain workouts lead to drops,” she says. “This information is incredibly valuable, helping you make small but impactful changes to your diet, exercise routine, and overall habits.”
Potential downsides to using CGMs
For individuals without diabetes, long-term blood sugar tracking is generally safe, but there are a few potential risks and downsides to keep in mind.
First of all, it’s important to note that occasional spikes or dips in blood sugar are common. “Some people get too caught up in aiming for ‘perfect’ numbers, which can lead to unnecessary stress or even restrictive eating habits,” warns Lane. Undue stress or micromanaging of your diet and lifestyle is ultimately counterproductive to the whole point of monitoring blood sugar, which is to improve your well-being!
Another downside here is that CGMs aren’t cheap, especially for those who don’t have a medical reason like diabetes to justify their use. Since they typically aren’t covered by insurance for non-diabetic individuals, the costs can add up over time, Novelli points out. If price is a concern, opt for finger-prick tests (which tend to be more affordable) instead. Finger-prick tests are less convenient and can’t provide the depth of insight as CGMs, but they won’t break the bank.
Lastly, there’s a small chance of skin irritation from wearing a CGM sensor long-term, Lane says. If this happens, switch brands or take a break from using the device.
Final Advice
Overall, blood sugar tracking can be a great tool for learning about your body, but it’s important to consider it an encouraging guide and be mindful of any obsessive impulses. If you’re using blood sugar tracking methods thoughtfully, the benefits usually far outweigh potential downsides.